best food pics on EF and training you next level now i see you boosting it hardCable rows: 4 sets x 12-15 reps
25kg 40kg 60kg 80kg
lateral high rows: (single arm)
10-12 reps
20kg 30kg 40kg
Lat pulldown (hammer strength single arm)
10 reps x 3 sets
20kg 40kg 40kg
Row machine (hammer strength)
20kg 40kg 70kg
Preacher curl
3 sets x 15 reps
20kgs
Hammer curls
3 sets x 15 reps
12.5kg
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update us and strong style @samuel888